WARM UP – MOBILITY
Dynamic running warm-up and full body stretch out.
Review run route, WOD movements/technique, and scaling options.
CRABS IN THE BUCKET
Complete for time:
Crab Park run (touch the end of the pier and back ~1.8km)
then, 5 rounds of:
18 Wallballs (20/14)
12 Alternating dumbbell snatch (50/35)
6 Burpee box jumps (24/20″)
Crab Park run
If you are not a strong runner or struggle with endurance workouts, scale the run to 1km (2 laps), and/or scale reps/rounds down as well. If you can not run sub to a 2.5 km bike.
Cool down, Roll out, Stretch, Socialize